Recipes: Healthy Cooking with Soy Protein

Soybeans have provided a major source of protein and other nutritional benefits to a large part of the world’s population for literally thousands of years. Soybeans are approximately 38-40 percent protein. It is the only plant proteins equal in quality to animal protein sources, such as whey, casein, and egg whites. Soy foods contain no cholesterol and some of them, such as many GeniSoy products are fat free. Soybeans are processed to make traditional soy foods like soy milk and tofu, as well as other ingredients that can be used in and added to a wide variety of foods and products. Genisoy uses isolated soy protein, which is water extracted, as the main ingredient in it's protein powders and shakes. These products can be used in many recipes from smoothies to freshly baked muffins.

Genisoy features three recipes from each category . Pick recipes from the following categories:

 

 

Smoothies

Orange Kiwi -
yield: 1 serving

1 ripe banana
1 kiwi
3/4 cup orange juice
1 scoop GeniSoy Natural Protein Powder (1/4 cup)
Crushed ice

Combine all the ingredients in a blender, and process until smooth.

Per serving: Calories 335, Total Protein 30 g, Soy Protein 25 g, Carbohydrates 54 g, Fat 0 g, Sodium 297 mg

Rasberry Splash -
yield: 1 serving

Moss's Smoothie -
yield: 1 serving

1 cup Dole Pineapple/Orange/Strawberry Juice
1 scoop GeniSoy Natural Protein Powder or GeniSoy Natural Vanilla Shake Powder (1/4 cup)
3 or 4 frozen strawberries
1/4 to 1/3 cup tofu

Combine all the ingredients in a blender, and process until smooth, approximately 1 minute.

Per serving: Calories 294, Total Protein 32 g, Soy Protein 30 g, Carbohydrates 35 g, Fat 3 g, Sodium 306 mg

Breakfast

 

French Toast -
yield: 6 pieces

Serve warm with applesauce, fruit-sweetened preserves, or pure maple syrup.

2 tablespoons GeniSoy Natural Protein Powder or GeniSoy Natural Vanilla Shake Powder
1 teaspoon nutritional yeast flakes
1/4 teaspoon salt
Pinch of cinnamon and nutmeg
1 cup plain or vanilla soymilk
6 slices whole grain bread

Place the protein powder, nutritional yeast flakes, salt, cinnamon, and nutmeg in a medium bowl, and stir with a dry whisk until well blended. Pour the soymilk into the flour mixture, and whisk vigorously until well blended. Let the batter sit for 10 minutes.
Oil a skillet or griddle, and place it over medium-high heat. Mix the batter again. Dip the bread slices, one at a time, into the batter, making sure that each piece is well saturated. Cook 3 to 5 minutes, or until the bottom is lightly brown, then turn over and cook the other side until golden brown.
Tip: This french toast tends to stick to the pan during cooking. Use a nonstick pan for the best results, or be sure to oil the pan well between batches.

Per serving: Calories 72, Total Protein 5 g, Soy Protein 3 g, Carbohydrates 9 g, Fat 1 g, Sodium 129 mg

Whole Grain Pancakes -
yield: 8 (4-inch) pancakes

1/4 cup unbleached flour
1/4 cup whole wheat flour
1/4 cup cornmeal
2 scoops GeniSoy Natural Protein Powder or GeniSoy Natural Vanilla Shake Powder (1/2 cup)
2 teaspoons non-aluminum baking powder
1/4 teaspoon salt
1 1/3 cups soymilk or water
2 tablespoons oil

Mix the dry ingredients together. Pour in the soymilk or water and oil, and stir just until moistened. Spoon onto a hot griddle, and spread slightly with the spoon if necessary. Cook on both sides until browned.

Per pancake: Calories 110, Total Protein 8 g, Soy Protein 7 g, Carbohydrates 10 g, Fat 4 g, Sodium 144 mg

Crêpes -
yield: 6 (10-inch) crêpes

Dry Ingredients
1 1/2 scoops GeniSoy Natural Protein Powder (6 tablespoons)
6 tablespoons unbleached flour
3 tablespoons nutritional yeast flakes
1/4 teaspoon salt


Liquid Ingredients

2 cups plain soymilk
1 tablespoon oil

Stir the dry ingredients together in a bowl. Pour in the soymilk and whip. Add 1 1/2 teaspoons of the oil to a hot non-stick crepe pan, then roll and turn the pan to cover it with the oil.

Pour in 1/2 cup of the crepe batter, and immediately roll and turn the pan so it is evenly covered with the batter. Cook over medium-high heat until the crepe starts to bubble and pull away from the sides of the pan. Carefully loosen the crepe at the edges, and flip over to cook the other side until it shows flecks of golden color.

Prepare the remaining crepe batter the same way. Serve hot.

Per serving: Calories 109, Total Protein 11 g, Soy Protein 8 g, Carbohydrates 8 g, Fat 3 g, Sodium 176 mg

Baking

Applesauce Raisin Muffins -
yield: 12 Muffins

Liquid Ingredients
1 cup applesauce
1 cup orange juice
2 tablespoons oil
2 tablespoons liquid sweetener
1 tablespoon brown sugar

Dry Ingredients
1 3/4 cups flour
2 1/2 scoops GeniSoy Natural Protein Powder (1/2 cup plus 2 tablespoons)
1 1/2 teaspoons baking soda
1 teaspoon cinnamon
1/4 teaspoon salt

1/2 cup raisins

Preheat the oven to 350°F.
Mix the liquid ingredients in a mixing bowl.
Sift the dry ingredients into the liquid ingredients. Stir well but don’t overbeat.
Add the raisins and mix them in just before spooning the muffins into lightly oiled muffin tins. Bake for 15 to 18 minutes.
Test the muffins by inserting a toothpick in the middle of a muffin. If the toothpick comes out clean, the muffins are done.

Per muffin: Calories 149, Total Protein 7 g, Soy Protein 5 g, Carbohydrates 24 g, Fat 2 g, Sodium 108 mg

Blueberry Soy Muffins -
yield: 12 Muffins

Make these sweet, hearty muffins with either fresh or frozen blueberries. These muffins freeze well.

Dry Ingredients
2 cups whole wheat pastry flour
1 scoop GeniSoy Natural Vanilla Shake Powder (1/4 cup)
1/2 cup sugar
1 tablespoon non-aluminum baking powder
1/2 teaspoon salt
Liquid Ingredients
1 1/2 cups soymilk
1/4 cup canola oil

1 cup fresh or frozen blueberries

Preheat the oven to 400°F.
Mix the dry ingredients together, and make a well in the middle.
Whip together the soymilk and oil. Pour into the well in the dry ingredients, and stir just until blended. Fold in the blueberries, pour into oiled muffin tins, and bake for about 20 minutes until browned.

Per muffin: Calories 164, Total Protein 5 g, Soy Protein 2 g, Carbohydrates 25 g, Fat 5 g, Sodium 110 mg

Tomato Herb Muffins -
12 Muffins
2 1/2 cups tomato purée (4 medium tomatoes, blended)
1 cup rolled oats
1 teaspoon crushed rosemary
1/2 teaspoon thyme

3 tablespoons canola oil
3 tablespoons molasses

1 1/2 cups unbleached white flour
3/4 cup cornmeal
2 1/2 scoops GeniSoy Natural Protein Powder (1/2 cup plus 2 tablespoons)
3 teaspoons non-aluminum baking powder
1/2 teaspoon salt

Preheat the oven to 350°F.
In a mixing bowl, stir the tomato purée, rolled oats, rosemary, and thyme, and let rest for 10 minutes to soften the rolled oats and herbs.
Add the oil and molasses to the bowl of tomato ingredients.
Sift the flour, cornmeal, protein powder, baking powder, and salt into the liquid ingredients, and mix. Fill lightly oiled muffin tins to the top, and bake for 20 minutes.
Test to see if the muffins are done by inserting a toothpick in the middle of a muffin. If the toothpick comes out clean, the muffins are done.

Per muffin: Calories 199, Total Protein 9 g, Soy Protein 5 g, Carbohydrates 31 g, Fat 3 g, Sodium 177 mg

Sauces & Dips

Thousand Island Dressing -
yield: about 3/4 cup

Thousand Island dressing used to mean “a thousand calories and fat grams.” No longer! Indulge your senses with this thick and luxurious, but healthful, low-fat temptation.

1/2 cup crumbled silken tofu
2 tablespoons ketchup
2 tablespoons GeniSoy Natural Protein Powder
1 1/2 tablespoons pickle relish, lightly drained
1 tablespoon extra-virgin olive oil
1 tablespoon fresh lemon juice
1 tablespoon chopped onions, or 1/2 teaspoon onion powder
Pinch of salt

Combine all the ingredients in a blender or food processor fitted with a metal blade, and process until creamy.

Per 2 tablespoons: Calories 54, Total Protein 4 g, Soy Protein 4 g, Carbohydrates 4 g, Fat 3 g, Sodium 111 mg

Classic Ranch Dressing -
yield: about 3/4 cup
3/4 cup crumbled silken tofu
2 tablespoons GeniSoy Natural Protein Powder
2 tablespoons extra-virgin olive oil
1 tablespoon umeboshi plum vinegar
1 tablespoon fresh lemon juice
1 tablespoon water
1/2 teaspoon tarragon
1/4 teaspoon dill
1/4 teaspoon crushed garlic
Pinch of dry mustard
Combine all the ingredients in a blender or food processor, and process until smooth and creamy.

Per 2 tablespoons: Calories 72, Total Protein 5 g, Soy Protein 5 g, Carbohydrates 1 g, Fat 5 g, Sodium 37 mg

Cole Slaw Dressing -
yield: about 1 1/2 cups (enough for 9 to 10 cups shredded vegetables)

1 clove garlic, minced
1/2 cup olive oil
1/2 cup apple cider vinegar
1/4 cup sweetener of choice
1 scoop GeniSoy Natural Protein Powder (1/4 cup)
1 tablespoon miso, or
1 teaspoon salt
1 very small onion, or 1/4 medium onion, chopped

Process all the ingredients together in a blender, and chill in the refrigerator until ready to use.

Per 2 tablespoons: Calories 115, Total Protein 2 g, Soy Protein 2 g, Carbohydrates 6 g, Fat 9 g, Sodium 25 mg

Soups & Salads

Black Bean Soup -
yield: 6 servings

Eating black beans, dark and warming, is comforting any time of the year. With or without the scoop of rice, cornmeal muffins go well with this soup.

2 cups dry black beans (1 pound)
7 cups water
1 bay leaf
1 large onion, finely chopped
1 green pepper, chopped
2 scoops GeniSoy Natural Protein Powder (1/2 cup) dissolved in 1 cup water
1 teaspoon oregano
2 teaspoons cumin
1 teaspoon salt
2 tablespoons lemon juice

Soak the beans overnight; drain and rinse. In a soup pot, combine the soaked beans with the water, bay leaf, onion, and green pepper, and simmer for 1 1/2 to 2 hours until the the beans are very soft.
Add the dissolved protein powder and water, oregano, cumin, salt, and lemon juice, and cook for 5 more minutes. Serve with a scoop of cooked rice in the middle of each bowl, if you wish, and garnish with chopped scallions.

Per serving: Calories 146, Total Protein 14 g, Soy Protein 8 g, Carbohydrates 21 g, Fat 0 g, Sodium 454 mg

Split Pea Soup -
yield: 6 servings

This soup is one of our favorites; as cold leftovers it makes a good spread on bread or crackers.

2 cups dry split peas (1 pound)
7 cups cold water
1 bay leaf
1 cup chopped onions
1 clove garlic, minced
1 cup chopped celery
2 cups cubed sweet potatoes
1/4 teaspoon thyme
1 1/2 scoops GeniSoy Natural Protein Powder (6 tablespoons) dissolved in 1 cup water
Salt and pepper, to taste

Rinse the split peas and add the cold water. Add the bay leaf, onions, garlic, celery, sweet potatoes, and thyme to the peas, and cook until the split peas are soft, about 1 to 1 1/2 hours. Add the dissolved protein powder, water, and salt and pepper to taste. If a smooth, creamy soup is desired, you may puree it in a food processor.

Per serving: Calories 179, Total Protein 12 g, Soy Protein 6 g, Carbohydrates 31 g, Fat 0 g, Sodium 96 mg

Corn Chowder -
yield: 11 cups

This soup is creamy and tasty and one you’ll want to make again and again.

4 cups chopped potatoes
2 cups water

1 bell pepper, chopped
1 onion, chopped
1 teaspoon olive oil
3 cups frozen, fresh, or canned corn (1 pound)
2 scoops GeniSoy Natural Protein Powder (1/2 cup) dissolved in 2 cups soymilk
1/2 cup chopped fresh parsley
1 teaspoon salt
1/8 teaspoon black pepper

In a soup pot, cook the potatoes in the water for 5 to 10 minutes until they are soft. Then blend them in your food processor or blender, and pour the creamy liquid back into the soup pot. In a skillet, sauté the bell pepper and onion in the oil until they are soft and start to brown. Add them to the creamy potato soup base. If you’re using frozen or fresh corn, add it to the skillet of sautéed vegetables, and cook the corn briefly before adding it to the blended potato soup base.
Add the corn (if you didn’t add it to the sautéed vegetables), the dissolved protein powder and soymilk, parsley, salt, and black pepper to the soup pot. Gradually return the soup to a slow boil, stirring often so it won’t stick to the bottom of the pot. Simmer for several minutes. Don’t sustain a rolling boil, or the milk may separate. Remove from the heat and cover until ready to serve.

Per 2 cups: Calories 260, Total Protein 15 g, Soy Protein 11 g, Carbohydrates 44 g, Fat 3 g, Sodium 517 mg

Main Dishes

 

Enchiladas -
yield: 4 - 6 servings

Chili Gravy
1 cup chopped green pepper
1 cup chopped onion
2 cloves garlic, minced
1 tablespoon olive oil
2 tablespoons chili powder

3 cups water
1 scoop GeniSoy Natural Protein Powder (1/4 cup)
1 tablespoon flour
1 teaspoon salt

Filling
1 cup chopped onions
1 cup chopped sweet peppers
2 cloves garlic minced
1 teaspoon cumin seeds
1 tablespoon olive oil
2 cups pinto beans or 1 (16-ounce) can, drained, liquid reserved
1/2 cup cooking water from beans
1 scoop GeniSoy Natural Protein Powder (1/4 cup)
1/2 teaspoon salt
6 flour tortillas

To make the chile gravy, sauté the green pepper, onion, and garlic in the olive oil, add the chili powder.
In a blender, combine the water, protein powder, flour, and salt. Stir the blended mixture into the peppers and onion, and heat to simmering, while stirring constantly to avoid lumping.
To make the filling, sauté the onions, peppers, garlic, and cumin in the olive oil until tender. Process the beans, liquid, protein powder, and salt in a food processor until creamy.
Lay out the tortillas and divide the bean mixture evenly among them. Roll up the tortillas.
Preheat the oven to 350°F.
Pour half of the chili gravy into a 2-quart pan. Place the rolled tortillas in the pan in a row. Pour the rest of the gravy over the top, and bake for about 30 minutes.

Per serving: Calories 313, Total Protein 18 g, Soy Protein 10 g, Carbohydrates 42 g, Fat 8 g, Sodium 892 mg

Soyfelafel -
yield: 15 balls

The tofu keeps these soft and moist inside even though they are baked. The quick baking at high heat makes them crispy on the outside.

1 medium onion
1 cup chopped fresh parsley, or 1/2 cup chopped fresh parsley plus 1/2 cup chopped fresh cilantro or mint
5 cloves garlic
1 cup cooked or canned drained chick-peas
1/2 pound medium-firm tofu
1 1/2 cups loosely packed fresh bread crumbs
1 scoop GeniSoy Natural Protein Powder (1/4 cup)
1 tablespoon lemon juice
2 teaspoons ground cumin
1 1/2 teaspoons ground coriander
1 teaspoon salt
1/4 teaspoon cayenne
Freshly ground black pepper, to taste

Preheat the oven to 500°F.
In a food processor, finely mince the onion, parsley, and garlic. Add the remaining ingredients and process briefly. Drop heaping tablespoonfuls onto 2 cookie sheets lightly covered with olive oil. Flatten each mound a little with an oiled spoon, keeping the edges of the patties as smooth and even as possible. Bake in the oven for 5 to 7 minutes until golden brown and crispy on the bottom. Turn the patties over and bake another 5 to 7 minutes until both sides are crispy and golden brown.
Serve in fresh whole wheat pita breads with either dark greens or sliced cucumber, tomato, and onion, and soy yogurt or mayonnaise and some hot sauce.
If you'd like to have a little more of a fried flavor, you can let the patties cool and then sauté them briefly in a nonstick skillet with about 1/2 to 1 tablespoon olive oil for each 7 or 8 balls.

Per 2 balls: Calories 102, Total Protein 8 g, Soy Protein 5 g, Carbohydrates 14 g, Fat 1 g, Sodium 385 mg

Greek -Style Spinach "Pizza" -
yield: 6 servings
This rather original "pizza" is a deliciously quick way to get the taste of spanikopita without all the messing around with phyllo pastry. Miso, tofu, and nutritional yeast give this filling an authentic feta-like flavor. You can use this filling to make actual vegan spanikopitas when you have time.*

1 (12-inch) prebaked pizza or Italian flat bread crust

Filling
3/4 pound (12 ounces or 1 1/2 cups) medium-firm tofu, or 1 1/3 (12.3-ounce) boxes extra-firm silken tofu
1 scoop GeniSoy Natural Protein Powder (1/4 cup)
2 tablespoons light miso
1 tablespoon nutritional yeast flakes
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
2/3 cup finely chopped green onion stems (green part only)
1 tablespoon dry dillweed, or 1/4 cup chopped fresh
1/2 teaspoon salt
Slices of red bell pepper to decorate the top (optional)

Preheat the oven to 450°F.
Mix the tofu, protein powder, miso, and nutritional yeast together in a bowl with a potato masher. (Do not blend or process.) Add the remaining ingredients and mix together well. Spread the filling evenly over the crust. Decorate with red pepper slices, if you like. Bake on a nonstick or lightly oiled cookie sheet for 15 minutes.
* This amount of filling will fill 10 small triangles, 7 rolls, an 8-inch square spanikopita, or a 9 to 10-inch filled pie or open-faced quiche. Double the recipe for a 9 x 13-inch pan of spanikopita, 2 pies or quiches, 20 triangles, or 14 rolls. You can add a third package of spinach to the double recipe of filling if you like it more "green."

Per serving: Calories 163, Total Protein 14 g, Soy Protein 10 g, Carbohydrates 19 g, Fat 4 g, Sodium 404 mg

Desserts

Tofu Whipped Topping
-yield about 3/4 cup

This incredibly easy whipped topping has a mesmerizing flavor. Let it be the crowning touch to all your vegan confections.

3/4 cup crumbled firm silken tofu
2 tablespoons GeniSoy Natural Protein Powder
2 tablespoons pure maple syrup
2 teaspoons hazelnut oil, walnut oil, or canola oil
1 teaspoon vanilla extract
Pinch of ground nutmeg

Place all the ingredients in a blender or food processor fitted with a metal blade, and process until the mixture is completely smooth and very creamy. Store the topping in a covered container in the refrigerator until you are ready to use it.
Tip: The secret to the ultra-creamy consistency of this topping is processing it for several minutes. This is necessary to pulverize the tofu thoroughly and eliminate any graininess. After the long processing time, the texture will be miraculously transformed. You may find that a food processor is easier to use if the mixture is too thick to process effectively in your blender.

Per 2 tablespoons: Calories 61, Total Protein 5 g, Soy Protein 5 g, Carbohydrates 5 g, Fat 2 g, Sodium 37 mg

Sweetened Condensed Soymilk
-Makes 1 2/3 cups (equal to one commercial 14-ounce can)

This can be used in baking and candy-making instead of canned condensed dairy milk. It’s fast to make and keeps in the refrigerator for several weeks.

1 cup light unbleached sugar
2/3 cup boiling water
6 tablespoons soymilk powder
5 tablespoons GeniSoy Natural Protein Powder or GeniSoy Natural Vanilla Shake Powder
1 tablespoon melted soy margarine

Combine all the ingredients in a blender, and process until the sugar is dissolved and the mixture is thick. Pour into a clean jar, cover, and refrigerate. The milk thickens when chilled.

Per 2 tablespoons: Calories 86, Total Protein 4 g, Soy Protein 4 g, Carbohydrates 15 g, Fat 0 g, Sodium 38 mg.